Unlocking the Mystery of Tight Hamstrings...

Understanding how they may be linked to your Back. 

Donna McCook

If you've ever heard that tight hamstrings might be linked to back pain, you're not alone. It's a common belief that stretching is the go-to solution for tight hamstrings, but what if I told you that sometimes, those tight hamstrings are actually doing your back a favour?

Before you dive headfirst into an intense stretching program, let's unravel the mysteries of tight hamstrings and understand why they might be playing a crucial role in supporting your back.

First things first – let's talk anatomy. The hamstrings, a group of three muscles, originate from the ischial tuberosity and extend either immediately or laterally to the top of the tibia. Their job is pretty impressive, with a dual function involving knee flexion and hip extension. These muscles act as a dynamic duo, facilitating a range of movements crucial for your daily activities.

Contrary to popular belief, having tight hamstrings isnt always a problem that needs fixing. 

Sometimes, that tightness is there for a reason – to protect your back and neural tissues. One key function of the hamstrings is to prevent excessive flexion at the hip. When they're tight, reaching down to touch the floor becomes a challenge. But guess what? That challenge might just be your hamstrings acting as a natural barrier to protect your lower back.

Now, let's delve into the connection between tight hamstrings and back injuries.

In the presence of nerve root or nerve tissue irritation – which could be caused by a discal bulge, joint swelling, or a local injury – the hamstrings tighten up as a response. It's like your body's own defense mechanism, stopping you from over-flexing your lower back and potentially exacerbating the irritation.

The key takeaway here is simple but crucial:

just because your hamstrings feel tight doesn't necessarily mean they need stretching 

Before you embark on a stretching program, ask yourself why they might be tight in the first place. Consider the risk and benefit of stretching and evaluate whether it aligns with your individual circumstances.

Tight hamstrings might be getting a bad rap, but they could be your unsung heroes and a key part of your back health and stability. 

Understanding the role they play in supporting your spine is essential for making informed choices about your fitness routine. So, the next time you feel the urge to stretch those hamstrings, take a moment to consider the why behind the tightness. Your back might just thank you for it. 

What constitutes a good stretching program for hamstrings?

It can be a challenging muscle to get good gains in length; and so stretches often need to be help long enough to get the muscle and surrounding soft tissue to relax. I often recommend to try to build up to 30 seconds, sets of 3, and building up to 2 a day, most days of the week. Now the key here is that a good hamstring stretch should maintain a straight spine position; and keep the foot  / feet relaxed. Good options can include - the semihurdlers stretch as pictured above, or torso flexion reaching towards your toes in long sitting (legs out extended in front of you). So as to not stress your lumbar spine, it is important when bending forwards to stretch your hamstrings that you keep your with your spine straight. 

Note - the above information has not been devised to provide or replace medical advice, it is only for general information.

If you need some more help with your back exercises, including stretches, get in touch and book in for a clinical assessment and some targeted exercises to help keep your body and spine well tuned for exercise.